F3 Copley

The Beastmother

Thu., Sep. 22, 2022

Hills and Strength

Thu., Sep. 22, 2022 / 05:30 am - 06:15 am / Copley High School



Arm circles, tappy taps, Abe vigodas, turn and bounce, Bear squats, flamingos

Mosey so the field and performed the “Song 2 Avator” – SSHs with a burpee on the “Woohoo”


Hill work – Pax 1 runs up the hill, Pax 2 holds a squat then switches. Every other round run the hill backwards and hold a plank.

Strength – Mosey to the pull up bars and do 10 pull-ups then pick up a coupon for some strength work.

Round 1 – Merkins X20, Coupon Squats X20, Big Boys X20
Round 2 – Decline Merkins X20, Lunges X40, Wipers X20
Round 3 – Incline Merkins X20, Jump Squats X20, Pickle Pointers X20
Bonus Round: 3 Level Curls x20 for each level X60 total, Dips on Bench X25, Leg Raises holding the block, Baycity scissors with block


Focus on being present in the moment and don’t let the stressors of life dictate how you behave with the ones you love. They deserve the best of you (FooFighter Ref) not the worst.